Renov8 Fitness Blog: Learn More About Health, Wellness, Fitness and Nutrition


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healthy eating

It’s Okay to Be a Little Bit Hungry

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It’s Okay to Be a Little Bit Hungry

Food is all around us. It’s available everywhere.

Whatever you want you can have at any time. But because of our over-abundance of food, we’ve forgotten what hunger actually feels like. We are completely out of touch with what our body truly needs.

Contrary to popular belief, you don’t need to eat every two hours to lose weight. In fact, it takes your body closer to 3 hours to metabolize your last meal! If we never allow ourselves to actually get truly hungry, the fat is going to pile on for the majority of people.

We all know this scenario – you are about to cook dinner, but you’re “starving.” You grab some crackers or chips and think “I’ll just have a few to take off the edge.” Before you know it, half the bag is gone AND you eat dinner.

Yikes!

I’m writing this to you today so that you can take time to learn about your own hunger…sounds odd, I know.

The next time you go to eat, I want you to rate your hunger level on a scale from 1-10, 1 being not hungry at all, 10 being absolutely have to eat or I will pass out (you won’t unless you have medical issues, I promise!).

Try to eat when you are about an 8 on the scale and stop before you’re stuffed. By practicing using the hunger scale, you will learn for your body exactly what it needs, when to eat, and you will learn that being a little bit hungry is okay and even a good thing.

Reply and let me know you’re giving this a go and how the experiment works!

To Your Success,

Heather Binns

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For the love of PIZZA!!!

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For the love of PIZZA!!!

We love pizza. Do you?

Did you know you can have pizza as often as you want while staying healthy and lean? Here’s how...

  • Whole wheat tortilla
  • 2 TBSP organic pizza sauce
  • A large pile of spinach and arugula blend (obviously, wilts down a lot)
  • Large pinch of shredded Italian cheese blend
  • Sliced tomatoes
  • Garlic powder
  • Dried oregano
  • Hot red pepper flakes (leave these off if you don’t like spicy)

Bake at 350 degrees for approximately 12 minutes. Voila!

We’d also highly recommend adding a protein like grilled or baked Chicken to this.

Give it a try and let us know how you enjoy it!

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6 Strategies for Healthy, Quick & Convenient Dinners

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6 Strategies for Healthy, Quick & Convenient Dinners

The biggest obstacle I hear from the people I coach is that they “just don’t have time.” People are SO busy today with work, families, managing a house, and the million other things that come up.

So, it’s too often that they find themselves grabbing food for convenience – food that not only doesn’t serve their bodies but that also ends up negatively impacting the family and their waistlines. This leads to further guilt and a vicious cycle begins.

It breaks my heart to see these smart, hard-working, and deserving people go down the rabbit hole of convenience because they just don’t know another way. So, I’m here to help! 🙂

Check out my strategies for healthy, fast and convenient dinners (or whichever meal you choose):

  1. Pre-cook proteins and pre-wash/chop veggies. You can do this 1-2 times a week depending on time. I’m a fan of the Sunday ritual where you prep and portion for the entire week. Simply grill or bake enough protein to sustain dinner each week. You can prep the veggies to be prepared on the spot in the evening before dinner or in advance like the protein. Heck, throw it all on the grill.

  2. Purchase pre-chopped veggies. If to the first point you were thinking…”Yeah, but the part I HATE is washing and chopping.” Pretty much every grocery store sells vegetables that are ready to throw in a pan, in the oven, or on a grill. It’ll typically cost you a little bit more, but it’s worth it if this is what it takes to make the right choice.

  3. The 10-minute, minimal effort meal. Here is a favorite strategy: Rotisserie chicken, steam-in-a-bag veggies, and wrapped microwavable sweet potato. Serve the chicken, grab 1-2 cups of veggies for your plate out of the bag (season if you like), and eat half the potato with a little bit of grass-fed butter. And you’ve got leftovers!

  4. Crock pot meals. It doesn’t get much easier than throwing a bunch of ingredients in a crock pot in the morning then coming home to a fully prepared meal (and a house that smells awesome). This also requires minimal clean up and is definitely easy to make in large portions so you’ve got leftovers! And nowadays, the Instapot makes this process even quicker.

Still not quite going to work? Here are my GRAB AND GO strategies!

  1. Hit the hot bar. Have a grocery store like Whole Foods nearby? Chances are they have an awesome hot bar!

  2. Healthy take-out. This is easier to find than you think. I love Asian restaurants for this because you can almost always find grilled protein (I like the shrimp or chicken) and veggies. You’ll typically be able to get a few servings out of it too, so you’ve got lunch for the next day!

Believe me, I am all about convenience when it comes to food, so I always suggest making more than you need so you’ve got leftovers!

And when my hubby or I cooks – usually it's him ;) – we keep it SUPER SIMPLE! Check out this Beef Stir Fry:

  • 1lb ground beef
  • 1 medium onion
  • 1 large bell pepper (any color)
  • 1 tbsp coconut oil
  • Salt & pepper to taste

Heat a sauté pan to medium high. Add coconut oil and let it melt. Add the onion and let it start to turn translucent. Add the bell peppers. Let it cook for 2-3 minutes. Add ground beef and cook to desired temperature. Add salt and pepper to taste.

Just throw this in a bowl and eat it as is. This makes about 3-4 servings. You can also serve this with a half cup of quinoa. How is easy is that!? Under 15 minutes!

Give it a try and let me know how you like it!

Yours in Health,

Heather Binns

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You are Unique

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Every client is truly unique and that includes YOU.  No matter who I’m coaching, I always customize as much as I can for every single person, whether in a group, semi-private or 1-to-1 setting.

Everyone, including you, has an imbalance and/or dysfunctional movement pattern, a history of sport or a sedentary lifestyle, issues of pain or mobility restrictions, various nutrition habits and mindsets, and ideals of who you want to be.

It’s up to me to help you discover the best ways to achieve your goals, to inspire and motivate you to put in the work needed, to guide you effective execution of the tasks at hand, and to educate you on your journey through a new phase in life.

This is one of the reasons I love learning and educate myself as often as I can. It’s important to me to stay on top of the health & fitness industry and to share the very best with you.

I have to earn your trust and I truly value the trust you put in me as your guide, your coach, and your mentor.  And when your successes happen, I’m on cloud 10!

I know I am doing the right thing.  I am living my passion every day and look forward to helping more people like you find the athlete within, whether it’s been buried for awhile or never been found. YOU are an athlete!! 💪🏼

Yours in fitness,

Heather Binns

P.S.  Let me show you how to shed fat and become strong while creating a lifestyle you can sustain forever in a close-knot, nonjudgemental environment.

The Final Quarter

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The Final Quarter

Yes, it's been awhile since you've received an email from me and I have no excuses. Renov8 Fitness has really been growing in 2018 and we've been assisting so many transformations in our clients and members - it's amazing!!

Yes, they've put in the hard work to make changes and build new habits such as eating healthier, skipping the drive thru, and attending their workout sessions every week. I've had the pleasure of coaching them so they can perform at their best; handling their recurring body composition assessments to gauge change; motivating them to stay on-point; answering their questions about nutrition, exercise & health; and keeping up with our own day-to-day duties so Renov8 Fitness can support them in every way needed.

In addition, I've been training competitively for obstacle course racing the past 3 months, spending time with my family (love my grand kids!), and studying for school each week. I went back after 19 years to learn emergency care/transportation of the sick and injured. You never know when you may have to help save someone's life!

I love learning new things, which is why Renov8 Fitness' Core Value #6 is the 'Continuous Pursuit of Education.' I've had a lot on my plate, but I don't regret any of it; I actually LOVE it!!

But let's talk about YOU instead! Another year is flying by as usual. As we head into the last quarter of the year, take a moment to reflect on 2017. Where were you at the start of the year? What promises did you make to yourself?

So here we are again…We’ve now surpassed the 75% point of the year. An entire three quarters of 2018 have already passed - we are now less than three months away from 2019 - 81 days to go! Are you on track with those 2018 New Year’s Resolutions you set earlier in the year (remember those)? Are you on target to hit your goals?

If you wanted to lose 20 lbs. this year – are you down 15 lbs. already? If your goal was to do 250 workouts – have you completed 188 workouts?

It’s amazing how time passes so quickly. If you need a “do-over” then I’m going to give you one.

You can REDO your 2018 New Year’s Resolutions right now and get started all over again. That’s right – I’m letting you off the hook – but don’t waste a single second.

If your goal is fat loss start today. If your goal is muscle building start today. If your goal is to train for an obstacle course race - start today. If your goal is (insert anything here) – start TODAY!

Over 75% of this year is gone forever. Will you make changes TODAY or will another 25% pass…..

Very few people actually measure and take stock of their efforts. If you are following a plan to lose fat – are you actually losing fat? And I mean at a rate that is acceptable for your efforts? Or are you blindly thinking you are eating healthy without actually logging your food intake?

The only way to gauge your progress towards your goals is to measure it. At the beginning of 2018 I talked about “SMART” goals — one of the keys is ‘M’ – Measurable. Measure your results.

As we continue the final quarter of 2018, it’s time to take stock of your efforts. Again — over 75% of this year is gone forever. Will you make changes TODAY or will another three months pass, then before you know it — it’s 2019…..

Don’t waste a single second. Start TODAY.

Where will you be at New Year’s Eve – Dec 31st? That’s less than 12 weeks away. Will you be 12 weeks leaner? Will you be 12 weeks closer to your goals?

The time will pass anyway….

Heather Binns Founder, Renov8 Fitness, LLC

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Hunger or Craving?

You’d think it would be easy to eat when you're hungry and drink when you're thirsty, but as we all know, it’s not as easy as it sounds. In our day of living we’ve all become accustomed to habits based upon our daily lifestyles. For example, when I worked in the corporate world many years ago, I started drinking coffee each morning because that’s what everyone did. It was an unnecessary habit I started when I arrived at work each day.

Nowadays we’ve lost our true perception of hunger. How do we know if we’re truly hungry or just experiencing a food craving? The key is learning how to recognize the difference between hunger and cravings.

True hunger commonly occurs when you haven’t eaten for a while (a few hours or more). If you’ve gone a really long time without eating, you’ll also notice hunger pangs in your stomach such as rumbling and grumbling. You may feel weak and lightheaded with a possible headache. My husband always knows when I’m hungry because I get cranky, too (commonly referred to as ‘Hangry’).

One important thing to remember about hunger is that the feeling doesn't pass with time. If you’ve waited approximately 15-20 minutes and you’re still feeling the same way, then you really may be hungry. Your body is telling you that you need to eat and satisfy that hunger with food. Just make sure it’s not one type of food you are fixated on, as that may be a craving.

Cravings are usually for one specific ‘comfort’ food such as sweets, salty items, and fatty foods versus just nourishment in general. Cravings are also commonly caused by negative feelings and can be stronger if you’re dieting or restricting specific foods from your nutrition. And for us ladies out there, these cravings intensify during our menstrual cycle and pregnancy. What fun!

Many times we give-in to our cravings to feel better, but it can also put us a through an emotional roller coaster. We feel good while consuming the food item of choice, but then feel guilty afterward. Occasional guilt after over-indulging is normal, however if every single meal is a battle with excessive guilt, regret, and shame, then this might be something more serious.

Cravings can also occur right after we’ve eaten. For example, I commonly crave sweets the moment I’m done eating dinner – that’s my downfall and it’s a true sugar craving! But the most important thing to remember about cravings, is that they will pass with time. When I have those sugar cravings, I sometimes give-in to them, but many times I try to distract myself and eventually forget I even had the craving in the first place.

Try distracting yourself with journaling, exercise, sleeping, working, studying, listening to music, talking to a friend, or anything else that will shift your mindset to a positive new task at hand.

So, the next time you have the desire to eat, stop and try to recognize if it’s hunger or just a craving.

Have a happy, healthy and nutritious day!

Heather Binns Founder, Renov8 Fitness, LLC


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Good Carbs vs. Bad Carbs

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Good Carbs vs. Bad Carbs

A solid nutrition plan is extremely important when it comes to seeing fast results from working out. Most people will never wear a bikini or go shirtless at the pool (I’m talking about men here), or ever feel confident in their own skin because they don’t understand one important point: No matter how much you exercise, you can’t out work bad nutrition.

In order to lose body fat, get back into a bikini or board shorts alone, you must have a healthy nutrition program that works for you. Pasta, white rice, most breads, pastries, flour tortillas, most cereals, and white flour (i.e. any processed carbs) should either not be a part of your nutrition, or should only be consumed in a splurge meal.

Don’t think all carbs are bad either. Fruits and vegetable are good carbs, along with whole grains such as brown or wild rice, quinoa, chickpeas, and wheat-free breads (healthy starches).

If you want to lose body fat and get the body you desire, you cannot eat foods that don't work for you. Instead, eat small balanced meals focused on green vegetables, lean proteins, and a small amount of healthy fats. Then fit-in those healthy starches sporadically. An example of healthy lean proteins that enable you to build lean body mass and burn fat include chicken and turkey breast, salmon, and grass-fed beef or bison.

So, eat lean proteins, load-up on green vegetables, drink plenty of water, exercise right, and you will start your journey to the body you desire. Check out the video HERE to learn more about healthy eating :)

Have a happy, healthy and active day!

Heather Binns, Founder, Renov8 Fitness, LLC

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No More Excuses!

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No More Excuses!

Sometimes clients don’t want to get a follow-up body composition assessment because deep down inside they know the numbers are going to be the same, if not worse, than the prior assessment. Many times the reason is because someone was out of town on vacation, had too many splurges in the last month, has not been working out at Renov8 Fitness as much as they used to, or is letting stress control their life.

I get that it happens to the best of us…getting caught-up in life and forgetting about our goals and making ourselves a priority…but at some point we need to draw the line. You can’t take care of others if you don't take care of yourself first. That’s why I know it’s important to me to continue staying active and eating healthy as best I can.

There will always be a good reason or excuse not to do what you said you were going to do. It really comes down to commitment. The only way to get back into those jeans that you love so much, to get your body feeling better with less pain, to feel more confident and proud of yourself, or to get your body ready for summer in the next 10 weeks, is to do what you said you would do long after the emotion that prompted you to say you’d do it has left. That is commitment!

Unless you have commitment, you are not going to reach your goals and get what you deserve. The key is to be prepared for the events that will come along to derail you. That is why I am a big proponent of “splurges.”

A splurge is when you can eat any and everything in one meal that you have avoided while staying true to your guidelines of working out and eating healthy. Use your splurges for celebrations, office parties, and other social events that would otherwise throw you off your game.

The other thing that will keep you on track is accountability. Imagine if the clients I mentioned above didn’t have any Renov8 Fitness coaching sessions scheduled? It would probably make matters even worse by sleeping-in, stressing out by working too much, being lazy, and NOT working out. The goal is to lose body fat, get in shape, build muscle, gain confidence and have fun!

Be true to yourself. Plan your week better. Use your splurges wisely. Find a coach or friend to use as accountability partners and you will reach your goals and get what you deserve. Everyone deserves to be happy with themselves.

Have a happy, healthy and active day!

Heather Binns

Founder, Renov8 Fitness, LLC

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Do You Eat?

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Do You Eat?

Healthy that is....

But what exactly does "healthy" mean?

According to the Merriam-Webster dictionary, healthy means "free from disease or pain," "showing physical, mental, or emotional well-being" and "beneficial to one's physical, mental, or emotional state."

Do you REALLY eat healthy?

I know many times I think I am eating healthy, but when I start logging my food for a couple weeks, I notice that I have slacked. I got caught-up in my old ways of eating too much sugar, not enough protein, not enough vegetables, etc. See, I have the same problem as most people and have to continually remind myself to eat healthy as well.

So how can you REALLY know if you are eating healthy?

I recommend logging your daily food and drink intake for at least 2 weeks to really get a good look into how you eat on a regular basis. You'll most likely be surprised with what you find out. For example:

  • How often do you eat vegetables, lean protein, sugar, processed foods, etc.?
  • How often do you drink alcohol?
  • What is deficient in your nutrition?
  • Do you tend to eat smaller or larger portion sizes?
  • Are you eating only when hungry or are you emotionally eating as well?
  • How much water do you drink each day?
  • How do ingredients make you feel 30 minutes to 48 hours after consumption?
  • And so on...

By putting pen to paper you are actively recording in your brain and keeping your nutrition at the top of your mind. You'll start noticing what you reach for in the refrigerator when it's time you eat versus mindlessly choosing and consuming.

To help make these two weeks of food logging easier for you, keep a pen and paper/notebook with you at all times. Record your intake including food item, quantity, and notes on how you feel or the situation you were in at the time. This is important as snacks are typically consumed unpredictably and, as a result, is impossible to record accurately unless your food log is nearby.

Try to record as precisely as possible every single item that you consume including water, vitamins, condiments, etc. Use a small food scale if you have one, or use standard measuring devices (ex: measuring cups and measuring spoons) to record the quantities consumed as accurately as possible. If you don't eat all of an item as planned, measure what's left and record the difference.

Also record combinations of food separately (ex: 100% lean ground beef, brioche bun, and condiments) and include brand names of food items, or list the contents of homemade items, whenever possible. For packaged items, use labels to determine quantities and ingredients.

Now I admit, this will still feel cumbersome over the 2-week period, but the knowledge you will gain from this experience is ten-fold and well worth the effort. Like I said before, you will most likely be surprised with what you find out. And best of all, you don't need to count calories!

So choose your pen and paper/notebook of preference, determine a start date for logging (ex: Monday, February 12th), and when you are done I would love to hear what you found out. What nutrition habits were you surprised by and what are your plans to adjust them based upon your goals?

Ready, set, go! You got this!

Yours In Fitness, Heather Binns

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